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Candy bar vs. Soybean raw — In-Depth Nutrition Comparison

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A recap on differences between candy bar and soybean raw

  • Candy bar is higher in vitamin B6, yet soybean raw is higher in iron, copper, folate, vitamin B1, phosphorus, vitamin B2, manganese, potassium, and magnesium.
  • Candy bar covers your daily vitamin B6 needs 11740% more than soybean raw.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are Candies, peanut bar and Soybeans, mature seeds, raw.

Infographic

Candy bar vs Soybean raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +154.5%
Contains more CalciumCalcium +255.1%
Contains more PotassiumPotassium +341.5%
Contains more IronIron +1518.6%
Contains more CopperCopper +114.2%
Contains more ZincZinc +24.1%
Contains more PhosphorusPhosphorus +128.6%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +102.5%
Contains more SeleniumSelenium +278.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin EVitamin E +382.4%
Contains more Vitamin B3Vitamin B3 +388.1%
Contains more Vitamin B6Vitamin B6 +40483.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +774%
Contains more Vitamin B2Vitamin B2 +521.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more CholineCholine +294.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.793mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more FatsFats +69%
Contains more CarbsCarbs +57.2%
Contains more ProteinProtein +135.4%
Contains more WaterWater +433.8%
Contains more OtherOther +170.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 33%
Saturated fat: Sat. Fat 4.678 g
Monounsaturated fat: Mono. Fat 16.721 g
Polyunsaturated fat: Poly. Fat 10.65 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Mono. FatMonounsaturated fat +279.7%
Contains less Sat. FatSaturated fat -38.3%
~equal in Polyunsaturated fat ~11.255g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Candy bar Soybean raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Candy bar Soybean raw DV% diff.
Vitamin B6 153mg 0.377mg 11740%
Iron 0.97mg 15.7mg 184%
Copper 0.774mg 1.658mg 98%
Folate 75µg 375µg 75%
Vitamin B1 0.1mg 0.874mg 65%
Phosphorus 308mg 704mg 57%
Vitamin B2 0.14mg 0.87mg 56%
Manganese 1.243mg 2.517mg 55%
Protein 15.5g 36.49g 42%
Potassium 407mg 1797mg 41%
Magnesium 110mg 280mg 40%
Vitamin B3 7.922mg 1.623mg 39%
Vitamin K 0µg 47µg 39%
Monounsaturated fat 16.721g 4.404g 31%
Selenium 4.7µg 17.8µg 24%
Vitamin E 4.1mg 0.85mg 22%
Fiber 4.1g 9.3g 21%
Fats 33.7g 19.94g 21%
Calcium 78mg 277mg 20%
Choline 29.4mg 115.9mg 16%
Zinc 3.94mg 4.89mg 9%
Saturated fat 4.678g 2.884g 8%
Sodium 156mg 2mg 7%
Vitamin C 0mg 6mg 7%
Carbs 47.4g 30.16g 6%
Polyunsaturated fat 10.65g 11.255g 4%
Calories 522kcal 446kcal 4%
Vitamin B5 0.83mg 0.793mg 1%
Net carbs 43.3g 20.86g N/A
Sugar 42.22g 7.33g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.149mg 0.591mg 0%
Threonine 0.52mg 1.766mg 0%
Isoleucine 0.534mg 1.971mg 0%
Leucine 0.986mg 3.309mg 0%
Lysine 0.545mg 2.706mg 0%
Methionine 0.185mg 0.547mg 0%
Phenylalanine 0.787mg 2.122mg 0%
Valine 0.638mg 2.029mg 0%
Histidine 0.385mg 1.097mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Candy bar Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
2748%
Candy bar
83%
Soybean raw
Minerals Daily Need Coverage Score
88%
Candy bar
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 34.89g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 154mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 1.794g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is cheaper?
Candy bar
Candy bar is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/nutrients
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.